Yintoni umndilili wesisindo samadoda?
Umxholo
- AmaMelika athelekiswa njani nehlabathi liphela?
- Amanqanaba obunzima amiselwe njani?
- Buyintoni ubudlelwane phakathi kobude nobunzima?
- Zeziphi ezinye iindlela zokumisela ukwakheka komzimba wakho?
- Isilinganiselo esinqeni ukuya kwi-hip
- Ipesenti yamafutha omzimba
- Ungabulawula njani ubunzima bakho?
- Cwangcisa iinjongo zokuphulukana nobunzima
- Landela ukutya okusempilweni
- Nika ingqalelo kubungakanani beesahlulo
- Zilolonge yonke imihla
- Yintoni i-takeaway?
Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.
Yimalini indoda yaseMelika ephakathi?
Indoda eqhelekileyo yaseMelika eneminyaka engama-20 ubudala nangaphezulu inobunzima. Umndilili wesinqe esiphakathi zii-intshi ezingama-40.2, kwaye ukuphakama okuphakathi kungaphaya kwe-5 yeenyawo i-intshi ye-9 (malunga ne-intshi ezingama-69.1 ubude.
Xa wophulwe liqela lobudala, umndilili wobunzima kumadoda aseMelika zezi zilandelayo:
| Iqela leminyaka (iminyaka) | Ubungakanani obuqhelekileyo (iiponti) |
| 20–39 | 196.9 |
| 40–59 | 200.9 |
| 60 nangaphezulu | 194.7 |
Njengokuba ixesha linxiba, amadoda aseMelika ayanda kwisibini kunye nobunzima. , I-avareji yendoda inobunzima obuyi-166.3 yeepawundi kwaye ime kwii-intshi ezingama-68.3 (ngaphezulu nje kwe-5 yeenyawo i-intshi ezi-8 ubude
Abafazi baseMelika bakwanika ingxelo yokunyuka kobude kunye nobunzima ngokuhamba kwexesha.
, Umfazi ophakathi wayenobunzima obuyi-140.2 yeepawundi kwaye wayengu-63.1 intshi ubude. Ngokuthelekisa, inobunzima beepawundi eziyi-170.6, inesangqa esinqeni sama-intshi angama-38.6, kwaye ingaphantsi kwe-5 yeenyawo i-intshi ezi-4 (malunga nee-intshi ezingama-63.7) ubude.
Nazi ezinye izizathu zokuba kutheni oku kusenzeka kwaye unokwenza ntoni ukugcina ubunzima bakho kuluhlu olusempilweni kubungakanani bakho.
AmaMelika athelekiswa njani nehlabathi liphela?
Ubungakanani bomndilili wabantu baseMelika naseMntla Melika bebonke buphezulu kunayo nayiphi na enye indawo emhlabeni.
Ngo-2012, i-BMC yezeMpilo yoLuntu yaxela ubunzima obulinganiselweyo ngokommandla. Umyinge wabalwa kusetyenziswa idatha ukusukela ngo-2005, kwaye kwaxhomekeka kumanani ahlanganisiweyo amadoda nabafazi:
- Amantla Emelika: Iipawundi ezili-177.9
- I-Oceania, kubandakanya i-Australia: Iiphawundi ezili-163.4
- IYurophu: Iiponti ezili-156.1
- I-Latin America / neCaribbean: 149.7 iipawundi
- Afrika: Iiphawundi ezingama-133.8
- Asiya: 127.2 iipawundi
Umndilili wehlabathi wobunzima bomntu omdala ziipawundi ezili-136.7.
Amanqanaba obunzima amiselwe njani?
Ukuqokelela ubunzima obulula kulula ngokwaneleyo, kodwa ukumisela ubunzima obusempilweni okanye obulunge ngakumbi kunzima kakhulu.
Esona sixhobo sixhaphakileyo koku sisalathiso sobunzima bomzimba (BMI). I-BMI isebenzisa ifomula ebandakanya ukuphakama nobunzima bakho.
Ukubala i-BMI yakho, hlula ubunzima bakho ngeeponti ngobude bakho ngeesentimitha eziphindwe kabini. Phinda iziphumo ngo 703. Ungalufaka olu lwazi kwi.
Ukwazi ukuba i-BMI yakho iqhelekile okanye iwela phantsi kolunye udidi, nxibelelana nale ngcaciso ingezantsi:
- Ukutyeba: Nantoni na engaphantsi kwe-18.5
- Isempilweni: Nantoni na phakathi kwe-18.5 kunye ne-24.9
- Ukutyeba kakhulu: Nantoni na phakathi kwama-25 nama-29.9
- Utyebe kakhulu: nantoni na engaphezulu kwama-30
Nangona i-BMI ingalinganisi ngokuthe ngqo amanqatha omzimba, iziphumo zayo ziyahambelana ngokusondeleyo neziphumo zezinye iindlela zokulinganisa amanqatha omzimba.
Ezinye zeendlela zibandakanya:
- imilinganiselo yobunzima besikhumba
- densitometry, ethelekisa ubunzima obuthathwe emoyeni kunye nobunzima obuthathwe ngaphantsi kwamanzi
- uhlalutyo lwe-impedance ye-bioelectrical (BIA), esebenzisa isikali esidibanisa ii-electrode; ukumelana nombane ngakumbi kunxulunyaniswa namafutha omzimba amaninzi
Buyintoni ubudlelwane phakathi kobude nobunzima?
I-BMI ayisoloko isisisixhobo esifanelekileyo ukujonga ukuba ubunzima bakho bukuluhlu olusempilweni okanye oluqhelekileyo kusini na.
Imbaleki, umzekelo, inokuba nobunzima obungaphezulu komdlali ongeyombaleki wobude obufanayo, kodwa abe kwimeko engcono kakhulu emzimbeni. Kungenxa yokuba izihlunu zixinene kunamafutha, enegalelo kubunzima obuphezulu.
Isini naso siqwalaselo. Abasetyhini bahlala begcina amanqatha amaninzi kunamadoda. Ngokukwanjalo, abantu abadala abadala bahlala bathwala amanqatha amaninzi omzimba kwaye banobunzima obuncinci bemisipha kunabantu abadala abancinci bokuphakama okufanayo.
Ukuba ujonga uqikelelo olufanelekileyo lobunzima obufanelekileyo kubude bakho, jonga le theyibhile ilandelayo:
| Ukuphakama ngeenyawo kunye nee-intshi | Ubunzima obuphilileyo kwiiponti |
| 4’10” | 88.5–119.2 |
| 4’11” | 91.6–123.3 |
| 5′ | 94.7–127.5 |
| 5’1″ | 97.9–131.8 |
| 5’2″ | 101.2–136.2 |
| 5’3″ | 104.5–140.6 |
| 5’4″ | 107.8–145.1 |
| 5’5″ | 111.2–149.7 |
| 5’6″ | 114.6–154.3 |
| 5’7″ | 118.1–159 |
| 5’8″ | 121.7–163.8 |
| 5’9″ | 125.3–168.6 |
| 5’10” | 129–173.6 |
| 5’11” | 132.7–178.6 |
| 6′ | 136.4–183.6 |
| 6’1″ | 140.2–188.8 |
| 6’2″ | 144.1–194 |
| 6’3″ | 148–199.2 |
Zeziphi ezinye iindlela zokumisela ukwakheka komzimba wakho?
Omnye wemida ephambili ye-BMI kukuba ayithathi ukubonwa komzimba womntu. Indoda encinci kunye nendoda enegxa elibanzi yokuphakama okufanayo inokuba nobunzima obahluke kakhulu kodwa ilingane ngokulinganayo.
Kukho eminye imilinganiselo enokukunika umbono ochanekileyo nokuba awukho kwisisindo esifanelekileyo.
Isilinganiselo esinqeni ukuya kwi-hip
Omnye umlinganiso ngumlinganiso wesinqe ukuya kwinyonga. Ubungakanani besinqe ukuya esinqeni bubalulekile kuba ubunzima obugcinwe kwindawo esiswini kukubeka emngciphekweni omkhulu weemeko ezithile zempilo, kubandakanya isifo sentliziyo kunye nohlobo lweswekile yesi-2.
Imilinganiselo iya kuthathwa esinqeni sakho sendalo (kanye ngentla kwesisu sakho) kunye neyona ndawo ibanzi yeenyawo zakho kunye neempundu.
Ngo-2008, uMbutho wezeMpilo weHlabathi (i-WHO) ucebise ngomyinge we-0.90 wamadoda kunye ne-0.85 yabasetyhini. Imilinganiselo ye-1.0 kunye ne-0.90, ngokwahlukeneyo, ibeka amadoda nabasetyhini emngciphekweni omkhulu weengxaki zempilo.
Ngaphandle kokusebenziseka kwayo ngokubanzi, umlinganiselo wesinqe ukuya esinqeni awukhuthazelwa wonke umntu. Amanye amaqela, kubandakanya abantwana kunye ne-BMI engaphezulu kwama-35, banokufumanisa ukuba ezinye iindlela zibonelela ngovavanyo oluchanekileyo lokuqina kwabo.
Ipesenti yamafutha omzimba
Kukho iindlela ezahlukeneyo zokufumanisa ipesenti yomzimba wakho, kubandakanya imilinganiselo yokuqina kwesikhumba kunye ne-densitometry. Ugqirha wakho okanye umqeqeshi wakho unokukwazi ukwenza ezi ntlobo zovavanyo.
Iikhalityhuleyitha ezikwi-Intanethi zinokusebenzisa imilinganiselo efana nokuphakama kwakho, ubunzima, kunye nomjikelo wesandla ukuqikelela ipesenti yamafutha omzimba.
I-American Council kwi-Exercise (ACE), umbutho wabaqeqeshi bezempilo, isebenzisa olu luhlu lulandelayo lwepesenti yamanqatha omzimba:
| Ukwahlulahlula | Ipesenti yamafutha omzimba (%) |
| Iimbaleki | 6–13 |
| Ukomelela | 14–17 |
| Yamkelekile / Umndilili | 18–24 |
| Utyebe kakhulu | 25 nangaphezulu |
Ungabulawula njani ubunzima bakho?
Ukugcina ubunzima obusempilweni kunokunceda ekuthinteleni uluhlu lweengxaki, ezinje:
- isifo sentliziyo
- uhlobo lwe-2 yeswekile
- isifo samathambo
Ukuba ufuna ukulahla iiponti ezimbalwa ukuya kubunzima bakho obufanelekileyo, nanga amanye amanyathelo aphambili okukunceda ukuba ufike apho:
Cwangcisa iinjongo zokuphulukana nobunzima
Endaweni yokugxila kwinjongo enkulu, enomfanekiso omkhulu, jolisa kwinjongo encinci. Umzekelo, endaweni yokusetwa ekulahlekelweni kweepawundi ezingama-50 kulo nyaka, jolisa ekulahlekeni iponti ngeveki.
Landela ukutya okusempilweni
Ukutya kwakho kufuneka kugxile ikakhulu koku kutya kulandelayo:
- iziqhamo
- imifuno
- amazimba
- i-fat-fat or nonfat yobisi
- Iiproteni ezincinci
- amandongomane nembewu
Nciphisa ukusebenzisa kwakho iswekile, utywala, kunye namafutha.
Nika ingqalelo kubungakanani beesahlulo
Zama ukusika iziqingatha zakho zexesha lokutya kwisiqingatha. Ukuba unezilayi ezimbini zepitsa ngoMgqibelo ebusuku, yiba nesaladi enye. Ijenali yokutya inokukunceda ukulandela umkhondo wento oyityayo kunye nokuba ungakanani na.
Zilolonge yonke imihla
Cwangcisa imizuzu engama-30 ukuya kwengama-40 yonke imihla okanye ubuncinci imizuzu eyi-150 ngeveki. Inkqubo yakho yomthambo kufuneka ibandakanye i-cardio, uqeqesho lwamandla, kunye nokuzilolonga. Unokusebenza nomhlobo okanye ilungu losapho ukukukhuthaza ukuba uvuke kwaye uhambe.
Yintoni i-takeaway?
Nangona i-69.1 intshi ubude kwaye inobunzima be-197.9 yeepawundi inokuba "yi-avareji" kwindoda yaseMelika, oko kukwabonisa i-BMI ye-29.1-isiphelo esiphezulu sohlelo "lokutyeba kakhulu". Umndilili awuthethi ngokufanelekileyo, ubuncinci eUnited States.
Kuya kufuneka ugcine ukhumbula ukuba kukho iifomula ezahlukeneyo kunye nokubala okusetyenziselwa ukumisela ubunzima obufanelekileyo ngokunxulumene nokuphakama. Akukho namnye kubo ogqibeleleyo. Unokuba sisisindo esifanelekileyo kwisakhelo sakho esikhulu, nangona elinye inyathelo linokukubiza ngokuba kukutyeba kakhulu.
Ubunzima obuphilileyo abuhlali busisiqinisekiso sempilo entle. Unokuba ne-BMI eqhelekileyo, kodwa ukuba uyatshaya kwaye awenzi mithambo okanye awutyi ngokuchanekileyo, usengozini yesifo sentliziyo kunye nezinye iimeko ezisisiseko.
Ukuba unenkxalabo ngempilo yakho, thetha nogqirha wakho.
Banokukunceda uqonde ukuba ubuphi ubunzima bakho buwela ngqo kububanzi kwaye bunokuhambelana njani nempilo yakho xa iyonke. Ukuba kukho imfuneko, banokukunceda usete isisindo esifanelekileyo seenjongo kwaye basebenze kunye nawe kwizicwangciso zokufika apho.
Umdla
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